Category Archives: Fitness

Friday 5: Including Gingerbread, Turkey Trot & Healthy Chocolate

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This is what has been going on in my world this week! Hope your Thanksgiving was as blessed and blissful as mine!   

1) Gingerbread Houses: My kids had a school break for the entire Thanksgiving week and they wanted to make a gingerbread house from scratch. OMG. Middle son used his geometry and algebra skills to design the blue prints while I surfed around for “structural gingerbread” recipes. Despite the all the things that could go wrong with measuring, cutting, baking and assembling a gingerbread house, the masterpiece is still standing and deliciously candy bedazzled. I’m winning Christmas already!

Kid's Gingerbread House - TheFitFork.com

Kid’s Gingerbread House – TheFitFork.com

2) Dark Chocolate: Speaking of candy, did you know dark chocolate is a superfood and that makes me super happy. Check out this spotlight I did for CorePower.com on dark chocolate and recipe ideas:

Dark Chocolate is a Superfood - TheFitFork.com

3) Turkey Trot: Had a bunch of pre-feast family fun at Austin’s Thundercloud Turkey Trot!  The hubby and kids joined me to stampede 5 miles through downtown Austin with 21 thousand fellow runners and walkers. Snagged a 1st place in age group, too!

Thundercloud Turkey Trot - TheFitFork.com

5) Beef & Leaf:  Time to NOT talk turkey — my Wilted Winter Greens and Beef Meatball Stew made its print debut in the winter edition of Moxie Magazine (they also have an online version). In my nutrition-focused article, “Kale and Collards and Chard, Oh My!”, I also talk about why all the dark leafy greens proliferating the farmers’ market this time of year are so good for you.

Winter Greens & Meatball Soup recipe in Moxie Magazine - TheFitFork.com

5) Win a Cookbook: I’m excited to be a new-ish member of the Austin Food Blogger Alliance and brush real-life elbows with the savviest online taste buds in town. You can win a copy of this group’s tome of tasty recipes, Austin Food Blogger Alliance Cookbook, a great resource that serves up the uniqueness of Austin with a side dish of varied heritages the – just leave a comment at the History Press for a chance to win.

Austin Food Blogger Alliance Cookbook

Friday 5: Gingerbread House, Turkey Trotting, Healthy Chocolate + More

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If you Turkey Trotted on Thanksgiving, tell me about it! 

If you’re crazy enough to build a gingerbread house from scratch, let me know. I have a great “structural gingerbread” recipe I can share with you — no caved in walls!

Creamy Cranberry Orange Smoothie & Marathon Countdown

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Creamy Cranberry Orange Smoothie - TheFitFork.com

Where DOES the time go? It’s almost the middle of November which means cranberries are popping up everywhere, getting me excited for Thanksgiving) the subsequent Dallas Marathon just 17 days after that. Am I ready? No. Am I ever ready? No. So, I’m just not going to worry about it and be happy for what my body can do rather than what it can’t. Once again, I plan to follow the “fat-loading” pre-marathon diet that I did last year (read about it here). Because Dallas Marathon was canceled due to ice last year, I never got to see if all that avocado and salmon scarfing actually helped train my body to better tap fat stores as a more immediate source of fuel. The idea is that the body will spare glycogen reserves for use at the race by using fat stores more efficiently on the front end. In other words, no bonking – hopefully.

Dallas Marathon 2012 - Jennifer Fisher

2012 Dallas Marathon — it rained the ENTIRE race! That’s me, only girl in that group on far left.

So, enough about that – I can’t even think of running 26.2 miles at my race pace right now! Instead, I’d rather think about my Creamy Cranberry Orange Smoothie which is sweet-tart, but not over the top!  If you are looking for other autumn smoothie ideas, check out my collection of six fall season smoothies which includes a Maple Pear Chia Chiller. Enjoy!

Creamy Cranberry Orange Smoothie - TheFitFork.com

Creamy Cranberry Orange Smoothie Recipe

  • 6 ounces fresh orange juice
  • 2 ounces cranberry juice
  • 2 ounces Greek yogurt
  • 1/3 cup fresh cranberries
  • Lemon- or regular-flavored stevia, to taste
  • Ice, as needed

Blend together juices, yogurt and cranberries. Add stevia to taste and ice to achieve desired consistency. Serves.1

 

Creamy Cranberry Orange Smoothe #recipe & Marathon Countdown

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So, who’s running marathons in November or December? Let me know! 

Friday 5 |So Many #ShoutOuts it’s Scary + Running Giveaway!

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Boo, it’s Halloween! I don’t do this very often, but I wanted to share with you some of the products and events I whole-heartedly stand behind. Actually, I have so many, that I’ll shout out another five next Friday. Don’t miss the giveaway at the bottom of the post for a Spartan entry, two tubes of Nuun, and a pair of Altra running socks.

1) Core Power:  For years, I’ve been a big fan of this product and remember way back when it was called Athlete’s Honey Milk.

Jennifer Fisher Core PowerNow these high protein shakes are big time popular, so I’m super honored to be one of their athletes . . . plus, you’ve probably noticed I do a lot of workouts and recipes for their social media.   I like to stash a bottle in my gym bag for the perfect amount of protein recovery after a long run or intense workout. The six yummy flavors are also the base ingredient for many of my crazy delicious smoothie recipes – like the Vampire Slayer Protein Smoothie I whipped up for Halloween.

Vampire Slayer Protein Smoothie  Recipe

Vampire Slayer Smoothie

Core Power Vampire Slayer Protein Smoothie

  •   1 (11-ounce) Strawberry-banana Core Power
  • 1 cup frozen berry blend
  • 1/2 cup cranberry juice
  • Ice, as needed

Place all ingredients in blend and blend until smooth. Serves 1.

 

 

 

 

 

 

 

 

 

 

 

 

2) Zooma Women’s Race Series: This is my 4th year to be a Texas Ambassador for this female-focused running event that takes place in fun destination locations like Austin, Napa, Cape Cod and others.

Jennifer Fisher at Zooma Texas 2014The Austin race is on Saturday March 28, 2015 at the Hill Country Hyatt Resort – a gorgeous, gorgeous place to run a race. The bluebonnets and other flowers are blooming this time of year and this welcomed distraction of Mother Nature has always made the hills seem less painful! The main race is a half marathon, but there is also a 10k and 5k and everyone is encouraged to run, laugh and celebrate. Oh, and did I mention the massages, wine and pretty necklace-style finisher’s medal to be enjoy afterward.  Register using code JENNIFER15 and get 10% off any distance in the Texas lineup.

3) Spartan: I’ve never actually done a Spartan race but it’s been on my bucket list for a while.

Spartan - If it doesn't challenge you, it doesn't change youOne of the things that’s been holding me back is my own competitive nature – what if I don’t kill it, what if I don’t WIN (ha)? But, then I realized that’s totally the wrong attitude – if it doesn’t challenge you, it doesn’t change you  — right?!  I’m going to be signing up the next time Spartan comes through Texas, meanwhile YOU can enter to win a free entry. Enter through the Rafflecopter app below, the winner will receive a registration code that will work for any open heat (non-confirmed start time) in any Spartan Race (check out the upcoming races) in the continental US.  You can also just go ahead and register now and get 10% off any race (Sprint, Super or Beast) in any US with the code: SPARTANBLOGGER

4) Nuun Hydration: This sugar-free electrolyte tablet that you plop into a bottle of water and it magically fizzes up, has saved my butt from dehydration many, many times.

Nuun Hood to Coast Team 2013I use Nuun on my long runs, marathons and even out when watching my kids play sports all day in the Texas sun (I put it in their water bottles too!)  They have a fairly new line, Nuun Energy, which combines the same optimal electrolyte blend with B vitamins and caffeine — yeah!  The products are awesome, but I also can’t say enough about the people who work at Nuun –as a lucky ambassador, Nuun has invited me twice to be one of their runners in the Hood to Coast Relay, and I got the royal treatment each time!

nuun bottles If you want to stock up on Nuun, use the code nuunbassadorfriend to get 20% off a one-time purchase (through the end of 2014).  Oh, what the heck, I’m going to throw two tubes of Nuun (my choice) into the giveaway below!

 

5) Altra Running –  I was first introduced to this line of “zero-drop” shoes several years ago when I was tweaking my running form with the Pose Method.

Altra TRE13 smallAs an ambassador for the brand, I’ve shared my testimonial on how these shoes have helped me as a mid-foot striker, improved my natural running form and saved my toenails from turning black and falling off! I’ve worn them in every distance from a 5k to 50 mile ultra. Currently, I’m wearing the Ones Squared, and loving the lightness with a touch of cushion!  They also make socks with a wider toe box and I’m giving away a pair of Women’s White No Show Sprint Socks

altra sock

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Sweaty with Chance of Meatball (& Wilted Greens) Stew + Tabata WOD

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Wilted Greens, Beans & Beef Meatball Stew from TheFitFork.com

Yes, I realize that I’m opening every blog post this month with “it’s still hot in Austin.”  Even as a huge fan of warm weather, I’m starting to get sick of it too.  So, what do I do? I make soup and stew! Nothing like slurping up a piping hot bowl of my Wilted Greens, Beans & Meatball Stew after a run in near 90 degrees or a no air-conditioning CrossFit WOD.  I’m not being snarky, I’m being serious – I’m not going to let Mother Nature infringe on the length of my soup season. And, good news, the weathermen are predicting a cold front  . . . . we’ll be dipping down into the upper 70s for the high this weekend. HA!

Looking forward to Austin's upcoming "cold front" !!

Looking forward to Austin’s upcoming “cold front” !!

While my Chipotle Squash & Chickpea Soup is always yummy, the soup in my pot this week is a delicious, easy and super healthy Wilted Greens, Beans & Meatball Stew that I first created for Litehouse Foods.  The beauty of this recipe is that you can use whatever winter greens you have on hand like spinach, kale, collard greens, mustard greens or Swiss chard – use a mixture, that’s even better. It’s always sad to say my temporary goodbyes to vine-ripe tomatoes and zucchini as the sun fades out on summer, but the farmer’s market will be brimming with all of these vitamin-packed, nutritious winter greens. According to the USDA, dark leafy vegetables are plentiful in potassium, manganese and iron. Not to mention, they are all a good source for vitamins A, C, K and E as well as calcium, folic acid and fiber. So eat up!

Winter Greens, Beans & Beef Meatball Stew - TheFitFork.com

 

Wilted Greens, Beans & Beef Meatball Soup Recipe

  • 2 tablespoons olive oil
  • ½ cup chopped onion
  • ¼ cup chopped celery
  • ¼ cup chopped carrot
  • 8 ounces sliced button mushrooms
  • 6 cups beef broth
  • 1 15-oz can great northern beans, drained and rinsed
  • 1 tablespoon Worcestershire sauce
  • 2 tablespoons fresh lemon juice
  • 1 tablespoon Litehouse Food Instantly Fresh Garlic (or fresh chopped)
  • 1 tablespoon Litehouse Food Instantly Fresh Parsley(or fresh chopped)
  • 1 tablespoons Litehouse Food Instantly Fresh Chives (or fresh chopped)
  • 1 ½ teaspoon Litehouse Food Instantly Fresh Thyme (or fresh chopped)
  • 1 teaspoon fresh ground black pepper
  • 1 Parmesan rind (dry end from wedge optional)
  • 8 cups of coarsely chopped mixed winter greens (spinach kale collards chard)
  • 24 pre-cooked “mini” or “party size” lean beef meatballs
  • Garnish: shaved Parmesan cheese if desired
  1. In 6-quart Dutch oven or stock pot, heat olive oil over medium heat. Add onion, celery, carrot and mushroom and sauté for 3 to 4 minutes, or until softened and lightly caramelized.
  2. Add broth and bring to a boil over medium heat. Add beans, Worcestershire sauce, lemon juice, garlic, parsley, chives, thyme, pepper, and parmesan rind. Reduce heat and simmer for 10 minutes.
  3. Add one half of mixed winter greens to pot; stir for 2 to 3 minutes to allow leaves to “wilt” down thus providing room for remaining greens. Add remaining greens and continue to stir and cook down for approximately 2 minutes.
  4. Cover pot with lid and keep heat on low. Reheat meatballs according to manufacturer’s instructions in microwave or oven. When reheated, drain on paper towels, if needed, and add to stew. Use a spoon to remove any remnant of the parmesan rind.
  5. To serve, ladle among four bowls and top with shaved parmesan cheese if desired.
  6. Serves 4

Please visit the Living Litehouse blog for lots more yummy and convenient recipes that will work with your healthy lifestyle.

Jump, Slam & Squat Tabata Workout from TheFitFork.com

To help you work up a sweat, I’ve got a Tabata workout that will definitely make you earn that piece of cornbread with your soup. If you’re not familiar with the Tabata concept, it’s basically 20 seconds of high intensity exercise followed by 10 seconds of rest and then repeat, repeat, repeat for four minutes. Tabata workouts are meant to increase the capacity of both your aerobic and anaerobic systems – do a couple per week and you’ll be a machine! However (disclaimer), my Tabata workout kicks it up from 4 minutes to 15 minutes – I must really like to suffer.  If it’s too much for you, please stop and catch your breath with extra rest in between exercises.

Tabata #WOD + Recovery Wilted Greens & Meatball Stew #Recipe #EAT #Fitfluential

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So, would you rather drink a smoothie on a cold day or have soup on a hot day? What is your favorite soup?

#WaveRider18, Hilly 10 Mile Race & Replacing Running Shoes

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I received compensation and product from Mizuno as part of this campaign through Fitfluential.com. However, all opinions and editorial comments are completely my own. Wave Rider 18 Running Shoes - thefitfork.comWhat better way to kick up your training and tackle a hard race than in a new pair of running shoes?!  You really must treat your feet right and running in old, beat down and battered shoes  is just asking for an injury. Even if your kicks still look out-of-the-box new on the uppers, shoes you’ve been running in for a while begin to lose their shock absorption, cushioning and stability features.  You could keep running in worn out shoes to save a buck, but eventually you’ll pay the price with an injury caused by too much stress on your bones and joints.

Whether you run 5ks, ultramarathons or just recreationally jog the block, experts say that you should replace your running shoes every 300 – 400 miles. When you flip your running shoes over, it is obvious when the tread starts to wear out – usually you can see another color of tread that has worn through on one side or the other. But, often shoes wear out in the midsole (where all the support and cushion lies) long before this — so don’t judge wear and tear by the tread alone. If you are experiencing leg fatigue and joint soreness and nothing else has changed in your training schedule, your running shoes may be the culprit.

The 300 – 400 mile replacement schedule is only a rough guide. If you are a heavier runner, you may need to replace shoes more often that a lighter runner. Your biomechanics and running form can play a role in how often you need to change the proverbial tires – for example, are you a heel striker or do you land mid foot? The surfaces you run on also come into play (e.g.: trail versus treadmill) as does the actual construction of the shoe – I once had a very, very light pair of shoes that were literally falling apart after 70 miles.   That was a bummer. Mizuno Wave Rider 18 collection I was recently sent a new pair of Mizuno WaveRider 18 running shoes as part of a campaign for Fitfluential.com. I was able to try them out for a few weeks before a 10 mile race and wear them to a popular 10 mile race (Run for the Water) in Austin.  A neutral shoe marketed as a “lightweight trainer” (7.8 ounces), the Wave Rider 18s helped keep my feet happy and ready to haul buns from start to finish of a  very hilly run. In all honesty, these shoes felt a little “more” than the ultra lightweight shoes I typically race in – I was worried I would feel clunky, but in reality my “ride” experience was quite the opposite. Just the little bit of extra cushioning prevented my feet from feeling beat up on the downhill with no discernable difference in responsiveness and foot-to-ground feedback. And, okay, I’m a girl – so I care about how my shoes look. The Wave Rider 18 is very stylish and I loved the black and silver (with flash of “Florida Keys” turquoise) color scheme – it also comes in white and fuchsia purple or blue and silver.  I may need to pick up a pair of each to round out my wardrobe.

Jennifer Fisher Run for the WAter

#Sponsored #WaveRider18 FTW at Hilly 10 Mile Race #FitfFluential #Review

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Mizuno Wave Runner 18 FTW!

Mizuno Wave Runner 18 FTW!

So, how did the race go – well, I’ve participated in Run for the Water all 8 years that it’s been around and I’ve done better and I’ve done worse. In the end, I hung on to win my age group and place 3rd in the Master’s division – this is a pretty competitive race and I walked away with a little bit of prize money and a new Solaris GPS watch! Whoot!  The best thing about this race though is it supports the Gazelle Foundation which helps to bring clean drinking water to Burundi. Have you ever worn Mizuno shoes and, if so, which ones?  Did you run a race too this weekend? Tell me about it!